Pro Monounsaturated fat. Using olive oil for cooking and salads is a major way to lower cholesterol levels. Polyunsaturated fat. Using safflower, sesame, and soybean oil helps lower LDL (“bad”) cholesterol. Fatty fish. Fish is good for the heart.Salmon, herring, sardines, and other cold-water fish are especially rich in special polyunsaturated fatty acids called omega-3s, which help lower cholesterol. Soluble fiber. Fruits, vegetables, oats, and beans are good sources of cholesterol-lowering fiber. You should try to eat at least 25 to 30 g of fiber a day. Aerobic exercise. Exercising (walking, running, swimming, playing tennis) helps raise your HDL cholesterol level, control your weight, and improve the work capacity of your heart. It also reduces your blood pressure and improves your body’s responsiveness to insulin, which offers protection from type 2 diabetes. In addition, it’s a great stress reliever. |
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Con Foods high in cholesterol. Eggs and organ meats are the richest sources of cholesterol. Foods high in saturated fat. A diet high in saturated fat increases blood cholesterol levels. Major sources include beef, whole-milk dairy products, beef, and coconut, palm, and palm-kernel oils. Smoking. Increases LDL (“bad” cholesterol) and lowers HDL (“good”) cholesterol levels. Excess weight. In most overweight people, each excess pound adds to total blood cholesterol. Physical inactivity. A sedentary lifestyle translates to decreased energy, lower HDL levels (“good”), and a dramatic increase in the risk of coronary artery disease. |
